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5/3/1 Powerbuilding - Simplest Strength Format
by Steve R.
13 athletes joined
Program Description
This is my take on the 5/3/1 Simplest Strength Template from the 5/3/1 book. Really wanted to try out 5/3/1 to get back to basics and work at a lower rep range, focus on some singles and also building up my OHP. When putting in ORM for the first time be sure you are doing 90% of your actual ORM to be a training max. You can then rerun the program by adding 10lbs for lower exercises and 5lbs for upper exercises after each cycle.
Program Overview
Level
Intermediate, Advanced
Goal
Powerbuilding, Powerlifting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
May 01, 2024 12:50
Last Edited
Jul 20, 2024 03:07
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Week 1
1 / 4 Weeks
Day 2
1
Squat (Barbell)
1 Set
1 Set
5 Reps
5 Reps
75%
80%
2
Squat (Barbell)
1 Set
AMRAP
85%
3
Stiff Leg Deadlift
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
50%
60%
70%
4
Leg Extension
3 Sets
10-12 Reps
@8
5
Lying Leg Curl
3 Sets
10-12 Reps
@8
6
Back Extension
3 Sets
10-12 Reps
@8
7
Sit Up
3 Sets
10-12 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
75%
80%
2
Bench Press (Barbell)
1 Set
AMRAP
85%
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
50%
60%
70%
4
Lat Pulldown (Single Arm)
3 Sets
10-12 Reps
@8
5
Face Pull
3 Sets
10-12 Reps
@8
6
Skull Crusher
3 Sets
10-12 Reps
@8
7
Hammer Curl
3 Sets
10-12 Reps
@8
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
75%
80%
2
Overhead Press (Barbell)
1 Set
AMRAP
85%
3
Bench Press (Close Grip)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
50%
60%
70%
4
Upright Row (Barbell)
3 Sets
10-12 Reps
@8
5
Kroc Row
3 Sets
10-12 Reps
@8
6
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
@8
7
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
75%
80%
2
Deadlift (Barbell)
1 Set
AMRAP
85%
3
Front Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
50%
60%
70%
4A
Front Raise
3 Sets
10-12 Reps
@8
4B
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@8
5
Standing Calf Raise
3 Sets
10-15 Reps
@8
6
Glute Bridge (Dumbbell)
3 Sets
10-12 Reps
@8
7
Side Bend (Dumbbell)
3 Sets
15-20 Reps
@8